I'm 235 lbs, 6ft. I'm using a calorie counter, that also tells you the nutrition of what you eat. I'm keeping myself below 1900 calories a day along with jogging 15-20 minutes a day. So far I've not lost any weight after over a week, except *maybe* a half a pound (this morning I was a WHOPPING 234.6). Is it possibly something to do with my diet? What is the most important thing I should be avoiding? Picrel is about the average nutrition of what I get per day. I'll also post the last 2 days in comments. Most days consist of something very similar to these past 3 days
Is there anything I could do to lose weight quicker? I want to shop for clothes soon, but I want to lose weight first, and somewhat quick. Goal is 190-200 lbs
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Why don't you eat any protein?
I do but I avoid red meats and processed meat so stick only to chicken and seafood. I've been thinking I probly need to eat more but I only like meat being a part of my meal, not the main thing the rest is based around. Is that possibly a reason I'm not getting too much weight loss so far? I thought protein mostly only has to do with building muscle and creating hormones
Read the fricking sticky.
Oh, sorry, the middle number is the daily recommended consumption, left is what I got, right is whats left to meet daily goal. I accidentally cut off that part so I could also get cholesterol
You should be consuming much more protein than that. There are protein calculators out there that give you a better estimate. Protein will help keep you full longer and make it easier to resist overeating in the long run.
try 1500 for a week and tell us if you can see a difference
Keep going.
>I'm keeping myself below 1900 calories a day
no you arent
>jogging 15-20 minutes a day
not enough to matter
>70g of sugar a day
>1/3 of the protein you should be eating at your weight
This. But jogging doesn't do shit for weight loss. The only way to lose weight is by fixing your diet.. Go to the gym and lift weights. Eat 1 g protein/lb body weight and cut the sugar out. You can cut a little bit of the fat and carbs down too.
The drop the creamer. The coffee tastes bad? Then don't drink it. If you're addicted to caffeine, then ween yourself off.
How did you arrive at 1900 calories? It's very unlikely given your height and weight but your tdee could potentially be within 200-300 calories of 1900 meaning your weightloss is about right if we go with that assumption imo
I just typed my height weight and age (23) into a few calculators for this type of thing and they all said that to maintain my weight I would need around 2400-2600 calories a day, to lose weight very slowly it would be around 2200, and to lose weight more quickly it would be around 2000. Also put in that I (lightly) exercise every day, 15-25 minute workout most days
I might but I just don't want to try to do too much and then get overwhelmed and give up on it. That's why I constantly couldn't get into exercising, I would try to start off with way too much and it always led to dreading exercise and giving up on it too quickly. But starting off slow (at literally 10 minutes of walk running before exhaustion) I could work my way up to being able to jog for 20 minutes without needing a break. I assumed if I try to diet too hardcore starting off, I might give up on it the same way
>Also put in that I (lightly) exercise every day
lol
It's all I can really do right now. 20, 25 minutes then I'm exhausted and unable to keep going. A few months ago 10 minutes was enough to get me dizzy and completely out of breath. It's not much I know but it's something and I plan on continuing to make progress from here
not what i meant
i meant you dont do enough to be putting it in the calculator lol
Hey if it works for you to do start lightly so you keep at it then do it. Just have to be realistic about the progress you'll be making. I'm of the proponent that I rather work off the calories than eat less but that requires a little more activity than 15-25 minutes jogging. Give walking on a treadmill with a weighted vest a go. It burns a surprising amount of calories and is easier to sustain. Listen to an audiobook or something to stave off the boredom and now you're in a deficit while maintaining sanity from not having to limit your food intake too much.
>I'm of the proponent that I rather work off the calories than eat less
Same, but at this point I simply can't exercise more without already being exhausted. Sucks I know, but I at least plan on getting to being able to do 1 2 or even 3 hours workouts, and eventually getting into some form of martial arts
Guessed the bodyfat based on your weight and the fact that you don't lift. Also stop running, you're too fat and you're going to rape your knees. Go swim or something.
I don't have any gyms or pools nearby, I live in the middle of nowhere so what could I do instead that's easier on your knees. My knees already hurt somewhat and I was just hoping it's not because I'm too fricking fat to even be able to jog safely. Also I used to lift and my BF % is 33
>I live in the middle of nowhere so what could I do instead that's easier on your knees.
Walking is shockingly effective. You can also bike for a more intense workout.
>Also I used to lift and my BF % is 33
How did you measure your bodyfat? That would put you around 2300/day btw.
Skin fold method, that's how they used to do it when I wrestled in high school and they said its accurate enough
In that case it's really just about patience, it's only been a week. Recalculate based off of a 2300kcal maintenance and just be patient. If you cut super hard you're more likely to quit.
This won't affect your weight loss but for the sake of your health please cut your sugar intake by like 80% and double your protein. More protein means you'll lose less muscle as you cut, and that level of sugar intake can give you the beetus even if you aren't fat.
Yeah I might just try to get into the habit of only drinking black coffee, the creamer in afternoon and morning cup of coffee are already like one meal worth of calories right there. Also though, how can I get more protein without eating red meat or processed meat? I don't like tofu unless it's cooked by Asians at a restaurant who do it perfectly
I've been taking 200-400mg TMG a day which I heard is good for muscle tissue, but mostly only because it's good combined with NMN and pterostilbene (the 3 together prevent aging)
Milk, eggs, protein shakes, or just eat more chicken. You can even put milk in your coffee. I don't know what any of those supplements are but if they don't have calories and they make you feel good then they're probably good.
Try eating less for another week and if you don't see a change go get yourself checked for cancer but my money is on you overeating
CICO is a meme. Experiment with fasting. Try IF, OMAD, snake diet, whatever. It will work. You just can’t binge on shit after you finish fasting.
>CICO is a meme.
>Experiment with fasting.
you know fasting is cico right
Clearly they don't with how confidently moronic they sounded.
>CICO is a meme
>experiment with these other diets that are CICO for people who can't count
>jogging
stop being gay and go lift in stead
1 week is too short
Are u counting calories correctly or making pasta burgers and milkshakes and only counting like two ingredients or something
U should also cut to like 1600 at ur bmi
1900 is too much for fast weight loss which would be 1kg per week. If you want to do that you would have to eat 1300 per day. You are a fat frick though so you can probably achieve that by eating 1500 just keep in mind that the less you weigh the less food you will have to eat to lose weight. Also lift weights as well
15 minutes liss is maybe 100kcal if you're lucky
why the frick are you eatting 70g of sugar a day moron. that's not a diet.
The vast majority of it is just from coffee creamer
Not this shit again. I recently found out that what Americans call 'coffee creamer' is some synthetic slop that rots their insides.
I use all natural creamer that's dairy based. I have to pay like 3x more for it, but it's purely dairy based. I was the one that posted that thread about it the other day lol
That's absolutely vile but at least that means you're counting your liquid calories, which is where a lot of people frick up their numbers.
Overall, like others have said ITT, you're losing at a normal rate for a ~400kcal deficit, especially when you consider that regular weight fluctuation can be like +/-2% of your bodyweight per day
Bro just drink coffee cream. Not creamer bullshit.
You're eating too much I'm same and do 1000kcal a day
>So far I've not lost any weight after over a week
Body weight fluctuates bigly on a daily basis. You cannot tell if you are in a deficit with only 1 week of information. If you're a reasonably active 6' 235lbs guy you will likely be around a 500 calorie a day (1lb/week) deficit. This is fine. If you go 4 weeks and the scale hasn't moved lower your calories by another 300/day.
It's a marathon not a sprint bro. Good luck.
Stop jogging you are damaging your knees and barely burning anything in 20min. Walk, lift, bike or swim.
If you want to lose weight fast eating less is three times more important than exercising.
Get a rowing machine or a bike.
First of all, go see /fat/ general. Read the post.
Your expected tdee is 2300 kcals as other pointed, at 1900 kcals daily, that's 0.9 lbs per week expected to be lost.
If you want it to move faster, increase the deficit. In case you're too lazy to go to the /fat/ thread, use this https://www.sailrabbit.com/bmr/
And only use the sedentary settings. The kath-mcardle is one very good way to estimate the tdee.
Drink more water, get enough sleep, and wake up 30 min early and walk first thing.